The original version of this was popularized by bodybuilder, John Meadows (Mountain Dog Training). For his version, you grip one end of one bar and row it up.
For this version, we'll use TWO bars...in the exact same way.
How To Get a Wider Upper Back With Two Bar Meadows Rows:
It's very simple...take two bars, set them in line with each other and load the ends that are closest to each other. There should be about a foot or so space in between the ends of the bars.
Now grab onto the fat ends of the bars with an overhand grip and do rows.
This exercise really hammers the upper back nicely, hitting the teres major and rhomboids as well as some rear delts.
The arc of the bar moves the hands away from the body which forces strong activation in those muscles.
The regular way is done with one bar...this version just allows you do both arms at the same time.
I started with the overhand grip, then switched to underhand grip for a mechanical drop set, targeting the lats more.
Overall, this is a GREAT exercise for the upper back no matter which version you use.
If you'd like to add in some grip work, you can do this one using a plate pinch grip as well.
If you do these, make sure you have the "lip" side facing inwards so you have something to grip onto.
This will limit your back work to some degree, but definitely hits the fingers and grip strength very effectively.
Another excellent rowing variation for the upper back is the Two-Phase Decline Dumbbell Row.
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